60 Minutes Intermediate Glutes Workout with Smith Machine
A 60 minutes endurance workout targeting your glutes using smith machine equipment. 6 exercises, 17 total sets, designed for intermediate lifters.
60 Minutes
Duration
17
Total Sets
15-25 reps
Rep Range
~595
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Set the bar on your upper traps and unrack in a split stance.
- Position your front foot far enough forward that your knee stays behind your toes at the bottom.
- Lower straight down until your rear knee is just off the ground.
Set the bar on your upper traps and take a wide stance with toes turned out 45 degrees.
Form cues
- Set the bar on your upper traps and take a wide stance with toes turned out 45 degrees.
- Push your knees out over your toes as you descend.
- Squat until your thighs are parallel or below, keeping your torso upright.
Stand inside the Smith machine with the bar on your thighs and feet hip-width apart.
Form cues
- Stand inside the Smith machine with the bar on your thighs and feet hip-width apart.
- Unlock the bar and hinge at the hips, sliding the bar down your legs.
- Lower until you feel a deep hamstring stretch, keeping the bar against your thighs.
Stand close to the bar with feet hip-width apart and a very slight knee bend.
Form cues
- Stand close to the bar with feet hip-width apart and a very slight knee bend.
- Hinge at the hips and push your butt back as you lower the bar along your legs.
- Lower until you feel a deep hamstring stretch — typically mid-shin level.
Position your back against the pad with shoulders under the pads.
Form cues
- Position your back against the pad with shoulders under the pads.
- Place feet shoulder-width on the platform, slightly forward.
- Release the safety handles and lower until your thighs are parallel or below.
Finish strong — take the last set close to failure.
Form cues
- Set the bar on your upper traps and unrack with both feet under the bar.
- Step one foot straight back and lower until both knees form 90-degree angles.
- Keep your torso upright and front knee tracking over your toes.
Why This Workout Works
This workout is built around the principles of endurance training. Use lighter loads (40-60% 1RM) with high reps. Minimize rest between sets to challenge your cardiovascular system. Circuit training and supersets are particularly effective. Focus on maintaining form even as fatigue accumulates.
Training Parameters
- Rep Range: 15-25 reps — designed for sustained muscular effort
- Rest Periods: 30-45 seconds — short rest to maximize calorie burn
- Sets Per Exercise: 2-3 sets — optimized for endurance
Glutes Training Tips
- *Hip thrusts allow the highest glute activation of any exercise — load them heavy.
- *Squeeze at the top of every rep for a full second to maximize the contraction.
- *Wider stances in squats and deadlifts shift more work to the glutes.
Get this glutes workout personalized for you
Revy's AI will analyze your training history, recovery status, and strength levels to customize every set, rep, and weight for maximum endurance results.